Monday, June 11th - Sunday, June 16th

In case you missed the email, evening classes for the Summer will be uniform across all days. 5:30 & 6:30 PM classes Monday - Friday. No more getting confused as to what time to come in. 

 

Monday

(A) Back Squat – 75% x 3, 80% x 3, 84% x 4 - 7

(B) AMRAP in 2 x 4, rest 1, pick up where you left off each block

·      6 chest to bar pull – ups

·      8 wall ball

·      10 kettlebell swings

 

(C) 3 x 40s weighted plank

 (D) 60s/side knee in corner stretch

 

Tuesday

 (A) Snatch pull + tall snatch + hang snatch – 10 x (1 + 1 +1) OTM

(B)

·      50 toes to bar

·      1 mile Assault bike

(C) at least 100 sit-ups or 55 GHD sit- ups

(D) stretch pecs 60s/side

Wednesday

(A) Deadlift – 75% x 3, 80% x 3, 84% x 4 - 7

 

(B)  4 RFT

5 deadliftt, 65%

10 burpees

15 wall ball

20 double - unders

(C1) Hollow hold – 3 x 30s

(C2) Ab wheel – 3 x 10 -12

Thursday

(A) Push Press – 75% x 3, 80% x 3, 84% x 4 - 7

 

(B)

Run 800m, then

5 RFT

·      10 DB push press

·      40m DB farmers carry

then, run 800m

3 x 30s weighted side plank

(D) knee in corner stretch, 60s/side

Friday

(A) Clean pull + hang clean – 10 x (1 + 1 ) OTM

(B) 6 x every 1:50

·      6 thrusters

·      11 burpees

(C1) 3 x 6 – 8 SLDL

(C2) 3 x Max L sit

Saturday

"Fight Gone Bad"

1 minute at each station for max reps, 3 rounds with 1 minute rest in between:

  • Wall Ball, 20/14lbs
  • Sumo Deadlift Highpull, 75/55lbs
  • Box Jump, 20"
  • Push Press, 75/55lbs
  • Row Calories